Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10% 290kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	20.3% 14.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	79% 30g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 940μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	41% 410mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	90% 7.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	141% 3.25mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	84.3% 590mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.5% 906g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Boiled Spears Frozen Broccoli:

• Frozen Broccoli Spears have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Spears Frozen Broccoli.
• Both Frozen Broccoli Spears and Boiled and Drained Spears Frozen Broccoli have similar amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per 1 kg.
• Both Frozen Broccoli Spears as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Boiled Spears Frozen Broccoli:

• Frozen Broccoli Spears have 1.4 times more Potassium than Boiled and Drained Spears Frozen Broccoli.
• While Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Manganese and 1.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled and Drained Spears Frozen Broccoli have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Broccoli Spears have 3 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli.
• Both Frozen Broccoli Spears and Boiled and Drained Spears Frozen Broccoli have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Frozen Broccoli Spears as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.